I was in a 5 year LTR with a girl, went from AF to BB by the end of it. Knowing nothing of TRP I decided I needed to learn how to hold frame (didn't have the word for it at the time) again. I did this by intentionally dating down.

The girls I had for plates were cute but definitely not what anyone would consider hot. However, the ex from the 5yr LTR was around a 9/10 by the end of it (she was probably a 6/10 when we started dating, she started going to the gym with me and dressing much more fashionably by the end) so I had pretty high standards which helped immensely with the lower tier girls.

By plating girls I knew I was better than I completely had the ability to walk away at any point in time (and did). One example would be where a plate went out with her friends and came by my place later that night with a hickey she got from her female friend. Beta me would have let it slide because it was with a girl. However, it did bother me and I had no problem telling her to leave and lose my number. She was completely floored I would do that over some "girlish fun". She called and texted me constantly over the next two days until I blocked her number.

After a few months of doing this got back to AF from BB. And was able to hold frame with more and more attractive women.

I'm not too sure why I'm writing this up honestly. Perhaps as an example, if you need to practice holding frame (and it does take practice) try intentionally using lower grade plates. Same shit tests same bullshit, just a lot easier to do until you get used to it.